Sarmed Malik
Robin Sharma has been writing about leadership for more than 20 years and is considered to be a keynote speaker at many leadership conferences. Let’s take a look at the summarised view into Robin Sharma’s book titled The 5 Am Club.
It has always been suggested by our elders that early to bed is early to rise, makes one healthy wealthy and wise.
The human body requires 8 hours of sleep in order to function 16 of the value. The author carefully unravels a concept that many successful CEO and entrepreneurs are using in order to make the best of the day.
Here are some people of the illustrious The 5 Am Club which includes Sir Richard Branson, Benjamin Franklin, Andrea Jung, Mike Shearwood, Robert Iger, Dan Akerson, and Tim Cook.
“Own your morning. Elevate your life”
The 5 Am Club book clearly refers to the 20/20/20 formula. The 20/20/20 formula says you must wake up early in the morning and divide your given one hour in the following order; 20 minutes move, 20 minutes reflect and 20 minutes grow.
This might look hectic but if you want to be successful, you need to this since leading industry experts are already doing this.
The key takeaway from The 5 Am Club is, when you wake up at 5 am your brain is in an enhanced state and for 1 hour you are in solitude mode as most people are still sleeping. This also helps in retraining your mental acumen as it is drained over the course of the day.
Also, a full 8 hours of sleep strengthens life expectancy. From a business point of view, proper sleep gives you more time to elaborate and evaluate.
The book also delves with an idea that the best way to succeed is to develop a schedule that helps your reflect grow and move and give deeper insight into sleeping…
Here are some foods that help in sleeping
Almonds are a type of tree nut with many advantages.
They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin. Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease.
Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia.
Turkey is delicious and nutritious.
It is high in protein, providing 4 grams per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite. Additionally, turkey is a good source of a few vitamins and minerals. A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium.
Kiwis are a low-calorie and very nutritious fruit. One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K. It also contains a decent amount of folate and potassium, as well as several trace minerals. Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide.
Walnuts are a popular type of tree nut.
They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper, and manganese.
Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may be beneficial for reducing appetite.
White rice is a grain that is widely consumed as a staple food in many countries.
The major contrast between white and brown rice is that white rice has had its bran and germ removed, which makes it lower in fiber, nutrients, and antioxidants. Nevertheless, white rice still contains a decent amount of a few vitamins and minerals. A 3.5-ounce (100-gram) serving of white rice provides 14% of your daily needs for folate, 11% for thiamin and 24% for manganese.
Workout and Sleep
Workout can give a boost to your sleeping habits in various ways these include:
- Improve Sleep Quality
- Productive Sleep
- Reduce Stress, insomnia, and anxiety.
More than a third of American adults are not getting enough sleep on a regular basis, according to a new study in the Centers for Disease Control and Prevention’s (CDC) Morbidity and Mortality Weekly Report. This is the first study to document estimates of self-reported healthy sleep duration (7 or more hours per day) for all 50 states and the District of Columbia.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18–60 years sleep at least 7 hours each night to promote optimal health and well-being.
Sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.
